Video Demonstration
Build up your chest and strengthen your triceps with this lift.
The Weighted Bench Dip is a Strength Training, Compound (multi-joint), Pressing exercise.
It is a useful exercise to know when you have access to a limited amount of equipment or cannot make it to your local gym.
In this article, you will learn how to do this lift with video, image, and a written step by step description.
Its difficulty level, equipment you need to perform it, and the different muscles that get worked.
We will also include the different benefits you get by incorporating it into your training routine. Also, some training tips to help limit your chance of injury when doing the exercise.
Weighted Bench Dip How to Guide
Image Example
Step by Step Description
Tip
If you do not have a partner who can place weight plates on your thighs, it is best to use a weighted vest.
If you do not have access to a second bench or chair, you can do the exercise with your legs extended out and your feet placed on the floor.
Step 1: Put a weighted bench behind your body and another one set in front of you. The one in front of you should be far enough away for you to place your heels on when your legs get extended. Place your palms shoulder width apart on the bench behind you. Have your arms fully extended.
Step 2: Extended your legs and place the heels of your feet on the bench that is in front of you if you have access to one. Have your legs parallel to the ground and your torso perpendicular to the ground.
You are now in the starting position.
Step 3: Inhale and slowly lower your body by bending at the elbows until the angle at your elbow is close to a 90-degree bend. Your elbows need to stay as close to your body as possible when doing this movement. Your forearms need to be kept pointing down the entire time.
Step 4: Exhale and extend at your elbows using your triceps to return your body back up to the starting position.
Repeat the movement for the selected number of repetitions.
Difficulty Level
The Weighted Bench Dip gets rated at an intermediate difficulty level.
It should not get used by anyone who has shoulder problems due to the added stress placed on your Rotator Cuff.
Worse, this particular movement works the frontal deltoid through its riskiest range of motion - the extreme stretch
To see a detailed writeup on exactly how the exercise put your shoulders in a compromising position you should check out the iron man article.
Equipment Required
To perform this movement, you technically only need two pieces of equipment. These are a weighted bench, or you can even use a household chair. Just make sure it is sturdy enough to hold your weight.
The other piece of the material is a weighted vest.
Additional equipment is required if you want to keep increasing the difficulty of the exercise.
A second weight bench to place your feet on will increase the percentage of weight you lift. It also allows weight plates to be put on your legs to continue increasing the weight you are lifting.
The disadvantage of using the weight plates on your thighs is that you need another person to place them there. Otherwise, you have a high chance of injury when trying to get in the starting position for this exercise.
Muscles Worked
The primary muscles that are used by this lift are your Frontal Deltoid and the Triceps.
Multiple muscle groups act as synergists (muscles that stabilize a joint around which movement is occurring) for this lift.
Synergists
- Anterior Deltoid
- Pectoralis Major, Sternal
- Pectoralis Major, Clavicular
- Pectoralis Minor
- Rhomboids
- Levator Scapulae
- Latissimus Dorsi
The main stabilizing muscle involved in this lift is your Trapezius.
Benefits From The Weighted Bench Dip
While this exercise gets thought of as a triceps exercise, it will also help you to build a strong upper body with limited equipment.
The position you are in uses a high amount of your body weight compared to other exercises like the push-up. The higher your feet get raised, the more of your body weight will get lifted.
You can continue to increase the difficulty of bench dips in multiple ways. From raising your feet to using weighted clothing and even stacking on foot on top of the other.
Training Tips
Do not let your shoulders pass below the elbows. If your body moves into this position, there is extra stress placed on your rotator cuff increasing your chance of injury.
The height of the bench or chair you use needs to be high enough to allow you to move through the full range of motion.
Use a slow and controlled movement when you are lowering your body.
Look straight ahead and keep your head in the neutral position. It is common for people to tilt their head up. Do not make this mistake.
The further away your body is from the weighted bench behind you the less your Triceps get used. Having your body further away from the bench also puts a higher the focus on your front delts (you do not want this). Remember this is a dangerous position for the front deltoids.
Do not fully extend your elbows at the top position. You need to keep a very slight bend in them to prevent injury to your elbows.
Inclosing
While this exercise will help you to build your upper body the increased stress on your shoulders cannot be under-stressed. The position your body is placed in increases your chance of injury compared to many exercises that stimulate similar muscle groups.
If you do decide to add the Weighted Bench Dip to your training routine, you need to have a solid form and use a slow controlled movement.
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